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Blast Belly Fat with This 15-Minute HIIT Workout

While it's true that you can't spot reduce, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a "belly fat workout." Why? These push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat. Plus strengthening your core muscles can help create flatter, more drawn-in abs and improve your posture, contributing to a more sculpted core and flatter stomach. So get ready to blast off belly fat with this 15-minute HIIT workout circuit that combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery. (Are these seven reasons why you're not losing belly fat?)

FYI, a belly fat workout is only half the battle; carving a killer core also requires a diet change. Read up on the best flat-belly foods and study our 30 greatest belly fat workout and diet tips of all time.

 

How it works: Do as many reps as possible (AMRAP) of each belly fat workout move in order with no rest. (The core strength moves double as the warm-up, recovery, and cooldown.) Repeat the circuit 3 times total to complete the 15-minute HIIT workout.

Total Time: up to 15 minutes

You will need: No equipment

1. Squat to Knee Lift Twist

A.

Stand with feet hip-width apart, arms by sides. Lower into a deep squat, sitting back into hips and extending arms in front of chest with palms facing in.

B.

Stand up out of squat, balancing on left leg and lifting right knee in front of hip, as arms extend to sides of shoulders and upper body rotates right. Return to starting position. Repeat, switching sides.

Tip: Inhale during the squat and exhale on the twist, drawing abs in tighter to spine on exhalation. (Related: For Best Results, Include This 15-Minute HIIT Workout In Your Comprehensive Belly Fat Workout Plan)

Sets:

3

Reps:

AMRAP for 1 minute

2. Side Leap and Balance

A.

Balancing on right leg, lower into a single-leg squat with right arm driving forward, left arm back, elbows bent.

B.

Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold for 1 count. Repeat on opposite side. 

Sets:

3

Reps:

AMRAP for 1 minute

3. Crossing Climber

A.

Begin in plank position with feet hip-width apart. Bend one knee across to opposite elbow (tapping knee to arm if possible), then quickly jump to switch legs. (Related: Our 10-Minute Plyometric Circuit Is the Perfect Complement to This Belly Fat Workout)

Sets:

3

Reps:

AMRAP for 1 minute

4. 180 Squat Jump

A.

Stand with feet hip-width apart. Lower into a squat (here are six squat form mistakes to avoid!), swinging arms back by hips. Quickly jump up and over to the right, turning body 180 degrees midair, swinging arms in front of body for momentum.

B.

Land in squat position, swinging arms back by hips. Immediately repeat on opposite side.

Sets:

3

Reps:

AMRAP for 1 minute

5. Standing Straight-Leg Bicycle

A.

Stand with feet together, knees slightly bent, hands clasped behind head, and abs engaged.

B.

Balancing on left leg, extend right leg out low in front of body, toe pointed, as upper body twists to right. Return to starting position; repeat on opposite side. (Then don't forget to wrap up this belly fat workout with a cooldown—it's crucial!)

Sets:

3

Reps:

AMRAP for 1 minute

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